Refried beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the main differences between refried beans and cowpea (Black-eyed pea)?

Refried beans have less folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, protein, and zinc than cowpea (Black-eyed pea).
Cowpea (Black-eyed pea)'s daily need coverage for folate is 49% higher.
Refried beans have 93 times more sodium than cowpea (Black-eyed pea). Refried beans have 370mg of sodium, while cowpea (Black-eyed pea) has 4mg.
Refried beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Refried beans

Cowpea (Black-eyed pea)

Contains more CalciumCalcium	+20.8%
Contains more PotassiumPotassium	+14.7%
Contains more SeleniumSelenium	+132%

Contains more MagnesiumMagnesium	+51.4%
Contains more IronIron	+74.3%
Contains more CopperCopper	+107.8%
Contains more ZincZinc	+122.4%
Contains more PhosphorusPhosphorus	+69.6%
Contains less SodiumSodium	-98.9%
Contains more ManganeseManganese	+64.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Refried beans

Cowpea (Black-eyed pea)

Contains more Vitamin CVitamin C	+1400%
Contains more Vitamin B2Vitamin B2	+43.6%
Contains more Vitamin KVitamin K	+23.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+211.1%
Contains more Vitamin B1Vitamin B1	+165.8%
Contains more Vitamin B3Vitamin B3	+34.9%
Contains more Vitamin B5Vitamin B5	+117.5%
Contains more FolateFolate	+1790.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.1mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Folate	11µg	208µg	49%
Histidine	153mg	0.24mg	22%
Sodium	370mg	4mg	16%
Copper	0.129mg	0.268mg	15%
Iron	1.44mg	2.51mg	13%
Fiber	3.7g	6.5g	11%
Vitamin B1	0.076mg	0.202mg	11%
Omega-3 (ALA)	0.169g		11%
Phosphorus	92mg	156mg	9%
Manganese	0.289mg	0.475mg	8%
Protein	4.98g	7.73g	6%
Vitamin C	6mg	0.4mg	6%
Zinc	0.58mg	1.29mg	6%
Selenium	5.8µg	2.5µg	6%
Magnesium	35mg	53mg	4%
Vitamin B5	0.189mg	0.411mg	4%
Starch	7.43g		3%
Fats	2.01g	0.53g	2%
Carbs	13.55g	20.76g	2%
Vitamin B2	0.079mg	0.055mg	2%
Choline	21.2mg	32.2mg	2%
Saturated fat	0.631g	0.138g	2%
Polyunsaturated fat	0.543g	0.225g	2%
Omega-6 (Linoleic acid)	0.36g		2%
Calories	90kcal	116kcal	1%
Calcium	29mg	24mg	1%
Potassium	319mg	278mg	1%
Vitamin E	0.09mg	0.28mg	1%
Vitamin B3	0.367mg	0.495mg	1%
Monounsaturated fat	0.601g	0.044g	1%
Protein per 100 calories	5.5g	6.7g	N/A
Calories per 10 g protein	181kcal	150kcal	N/A
Weight per 100 calories	111g	86g	N/A
Unsaturated / Saturated Fat ratio	1.8	1.9	N/A
Net carbs	9.85g	14.26g	N/A
Sugar	0.54g	3.3g	N/A
Vitamin A	0µg	1µg	0%
Vitamin B6	0.103mg	0.1mg	0%
Vitamin K	2.1µg	1.7µg	0%
Trans fat	0.016g	0g	N/A
Tryptophan	0.065mg	0.095mg	0%
Threonine	0.231mg	0.294mg	0%
Isoleucine	0.242mg	0.314mg	0%
Leucine	0.438mg	0.592mg	0%
Lysine	0.377mg	0.523mg	0%
Methionine	0.083mg	0.11mg	0%
Phenylalanine	0.297mg	0.451mg	0%
Valine	0.287mg	0.368mg	0%
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.008g		N/A